10/18/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
30 DU
15 Burpees
1 Wall walk

BUY IN

Snatch Pull:

RX: 

or Snatch Grip RDL
5 sets x 5 reps - ascending

Comp: 
5 sets x 5 reps
set 1: 85% set 2: 90% set 3: 95% set4/5: 100%

SKILL

getting same time both rounds

WOD

Two sets for times of:
40 Wall Ball Shots 20/14 lbs
30 American Kettlebell Swings 53/35
20 Pull-Ups
10 Pike Press
Rest 4 minutes

comp: SHSPU 
free: 35-18/ring row/hrpu

CASH OUT

run 400m x 3
rest 1:1

MOBILITY

legs